Administering Test Sets – It’s Important!

Please remember to test your swimmers regularly thru the 23 week season. You can administer the following test sets every other week ending the week of your swimmers biggest meet of the year.

The test sets will teach your swimmers to maintain race pace thru the season. You will notice the intensity of the sets change as the season progresses. The distance required to hold race pace(goal speed for the 100) increases as the rest involved decreases.

You will monitor the swimmer’s heart rate several times during the set as well as each swimmers tempo. Each time you do the swim test set you will also complete kicking and strength test sets. The test sets are extremely high quality and are great workouts holding the swimmers responsible all season.

You will collect a lot of information that will help you decide how to taper your athletes. This feedback will help you determine if your training is leading your swimmers in the right direction.

I am available and able to help you with any questions while administering.

Test Set #1 Freestyle

24 x 25’s on 1:15 @ 100 Race Pace

For example, if the swimmers’ goal time is a :56 then they need to hold :14 for each 25

You will need to calculate with your swimmers Race Pace for each 50 below. For example, if the swimmers goal time is a :56 then the first 50 from the block would be :27 and the second 50 would be :29. This could vary depending on your athletes ability so discuss.

Test Set #7 Freestyle

12 x 50’s on 3:00

First 6 are from the block @ first 50’s 100 Race Pace to the touch.

Second 6 are from a push @ second 50’s 100 Race Pace.

Test Set #8 Stroke – administer the same week as #7

6 x 50’s on 3:00

First 3 are from the block @ first 50’s 100 Race Pace to the touch.

Second 3 are from a push @ second 50’s 100 Race Pace.

Test Set #9 Freestyle

12 x 50’s on 2:30

First 6 are from the block @ first 50’s 100 Race Pace thru the turn.

Second 6 are from a push @ second 50’s 100 Race Pace.

Test Set #10 Stroke – administer the same week as #9

6 x 50’s on 2:30

First 3 are from the block @ first 50’s 100 Race Pace thru the turn.

Second 3 are from a push @ second 50’s 100 Race Pace.

You have already calculate 25’s, first and second 50’s so please review with your swimmers for the following sets.

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